Guided Meditation for Beginners

This guided meditation has been created to help you relax and give you the mental space to be able to make clear desicions, overcome anxiety and stress, and build your self confidence to live your best life.

Transcript

Take a moment to find a nice comfortable sitting position.

This could be sitting on the floor cross legged or simply in a chair with your feet planted firmly on the ground.

Either way your shoulders are nice and relaxed,

Your spine is long and straight and your core is strong and activated.

Take a moment to find that position.

Now that you have that strong yet comfortable position,

When you're ready simply and gently close your eyes and take a couple of deep breaths in.

With each breath in filling up the lungs with that fresh new energy.

Don't be out-breath,

Letting go of any tension that's in the body and sinking a little deeper into a nice strong yet relaxed position.

Let your body just relax.

Nice deep breath in,

Filling the body with fresh energy and then letting go with the out-breath.

One more deep breath in and out,

Feeling nice and calm and relaxed.

Now I ask you gently to bring your attention specifically to the area around your left nostril.

Feel the sensations of the air traveling through the left nostril as you breathe in and the air travels through the body down into the lungs and then gently leaving the body.

Just simply concentrate on this basic process of breathing.

Following as the air travels in through that left nostril,

It's the back of the throat,

Coming through the lungs and out.

Gently bring your attention to the right nostril,

The area around the nose,

Feeling all the tiny sensations of the air traveling through and down into the lungs and then all the way out.

Now I ask you just to focus on both nostrils,

Feeling the air traveling deep into the lungs.

With each breath out,

Feeling a little calmer and a little more relaxed.

Let your mind follow this simple process of breathing.

Now I ask you to gently bring your attention all the way down to the very tips of your toes.

Put your mind right down into your toes as if you can feel the energy swirling around them through them.

I feel tingly.

As this energy starts to creep on the soles of your feet.

Follow it as it moves around your heels,

Your ankles.

It starts to travel up your legs,

Through your calf muscles,

Around your shins and knees and into your thighs.

As your legs start to feel heavy.

As if they are a part of the ground underneath you,

Detached.

Follow and concentrate on this energy as it moves through and around your lower back,

Around into your stomach,

Through your organs.

And up into your heart.

Concentrate and let the energy sit in your heart.

As you feel it with each beat.

Moves out and around onto your back,

Around your shoulder blades,

Down into your arms,

Through your triceps and biceps,

Your forearms,

Right to the very tips of your fingers.

And all that's left now is your neck and your head.

Concentrate and follow as this energy swirls around your neck.

Feel as it starts to creep through the base of your skull,

Through your hair and onto your face.

Really feel as this energy begins to move around your face.

You can feel it around your forehead,

Your cheeks,

Your nose,

Lips,

Jaw,

Tongue.

All just relaxed,

Calm and present.

And all that's left is simply your eyes.

Bring your focus and your attention to your eyes.

Focus right on them.

Now simply just let them melt away.

And now as we're in this deep,

Calm,

Detached space,

I ask you gently to bring your attention and focus to a sense that you can connect with.

This could be the soothing sound of the meditation music.

It could be the shapes and the colors flashing before you.

Or simply the sensation of your feet touching the ground.

Whatever sense you can connect with the most right now,

Just simply connect with it.

Be one with it.

And if thoughts come into your mind,

That is completely okay.

And gently move them aside and bring your focus and your attention back to the connection with the present moment.

All we're looking for is small moments of feeling completely present here and now.

That's it.

Let yourself be completely here,

Connected to that sense.

Let it take you where it wants to take you.

Go deeper with it.

Dance with it.

And if your mind wanders,

That is completely okay.

Simply and gently bring it back to connect with that sense right here,

Right now.

And let it take you where it wants to take you.

Let yourself go deeper with it.

And if thoughts come in,

Gently push them aside and bring your attention back to the connection with that sense.

And now as we start to feel the energy creeping back into the body,

Just like the detachment process.

You can feel the energy coming back into the body,

Swirling down through your spine.

Give your shoulders a slight nice roll as the Bhagavati begins to wake up.

Move your hips.

Wriggle your toes.

Take a nice,

Obvious and deep breath in and out.

When you're ready,

Gently open your eyes.

Wherever your gaze is,

Just let it sit there for a few seconds and give thanks for everything that you have and everything that's coming to you.

Namaste.

Namaste.

Reviews

You're definitely a newly-found gem, Luke. I will treasure these meditations because they are amazing so far!

I loved watching the kaleidoscope of shapes behind my eyes. I was able to access curiosity, that seemingly effortless yet deep focus, about it and that felt amazing. Thank you for creating this session.

The absolute BEST guide for beginners meditation! I've tried so many times to practice meditation and would give up because of the frustration I had learning how to 'start. His method allowed me to settle in and stay focused on my body. Looking forward to more of his meditations!

One of the best simple but effective meditations! Thanks 🙏

What a beautiful & perfect way to start the day. Thank you💚🙏🏻

Without a doubt one of the best meditations I've done. Am feeling so content, calm and connected. Highly recommend this one!

Great way to start the day with you! Thank you, namaste!

Very relaxing and a nice start to the day 🙏

Such an incredible way to start the day. Ultra relaxing!

Love it... but.... please do voice only versions.

18 minutes later and I feel like a new man. Thank you so very much. So invigorating 💓

Namaste 🙏
A wonderful way to start my day

Wow I thought I’ve experienced deep meditation but this took me very deep inside. Thank you so much

Simply incredible. One of the most peaceful meditations I’ve done to date.

Thank you for a grounding and calming mediation. I loved it. Thank you for your gift. Namaste ☆

Lovely meditation and nice voice.

This was so grounding. Thank you on the harmony you just evoked to my soul.

Really great meditation !

Great meditation, really enjoyed it

Listened to this in the middle of the day and I feel so relaxed. Lovely voice. This will be my “go to”.